If you’re anything like me, sleeping well while traveling can be a challenge. There’s just something about your own bed — your linens, your lighting, your routine — that makes it hard to replicate elsewhere.

But here’s the thing: vacation should feel restful. Whether you’re traveling for leisure or adventure, a good night’s sleep can make or break the experience. So how do you reset and recharge when you’re far from home?

Here are my go-to tips for sleeping well while traveling.

Bring Earplugs — and Use Them

Your brain is used to the sounds of home — that subtle hum of your HVAC, the creak in the hallway floor, the silence of your neighborhood. Travel, on the other hand, often comes with unfamiliar noises: hallway foot traffic, elevators, ice machines, hotel HVAC systems, or bustling city streets.

I always pack soft, form-fitting earplugs. They take up no space in your bag, and they make a world of difference when you’re trying to fall — or stay — asleep in a new environment.

Be Strategic with Jet Lag

Crossing time zones? Jet lag is real — and how you handle your first 24–48 hours can make all the difference.

Here’s what I recommend:

• Resist the urge to nap excessively or overload on caffeine.
• Adjust to local time as soon as possible — even if that means pushing through fatigue until bedtime or heading to bed earlier than usual.
• Set an alarm the first few mornings to keep your sleep cycle on track.
  

Getting into rhythm with your destination early helps your body (and brain) catch up quickly.

Stick to Your Bedtime Routine

One of the best ways to signal your brain that it’s time to sleep? Do what you normally do.

Your bedtime routine might include washing your face, journaling, stretching, reading a few pages, or playing soft music. Whatever it is, try to recreate it while traveling. Familiar steps — even in an unfamiliar setting — can make falling asleep easier and more restful.

Unplug (Just a Little)

I know — easier said than done. But a few minutes of scrolling before bed can quickly become an hour of mindless stimulation, especially when you’re winding down in a new space.

Try setting your phone aside an hour before bed. Let yourself disconnect from the emails, group texts, and social media updates — they’ll all be there when you get home. Instead, tune into the moment: the quiet of your hotel suite, the luxury of the linens, the sound of waves or city lights outside your window.

Hydrate, Hydrate, Hydrate

It’s easy to forget water when you’re on the move. Long flights, increased alcohol, and unfamiliar routines all lead to dehydration — and dehydration is a major culprit in travel fatigue.

Yes, staying hydrated might mean a few more bathroom breaks, but your body (and your sleep quality) will thank you. I always bring a refillable water bottle with me and sip throughout the day.

Sleep Won’t Be Perfect — But It Can Be Better

There really is no place like your own bed. But with a few mindful habits, you can still rest well and feel refreshed wherever your travels take you.

And when you return home? That first night back in your own space is pure magic.

Have a go-to sleep tip for travel that works for you? I’d love to hear it — share below or send me a note.

Warmly,
Nichole
Founder, Designed Vacations